Did this run with Jeeni after work, on the out & back I do from my house. We were both pretty tired from helping out all day at a Super Tool Day that Platt had at the Parkrose branch over by the Portland airport, so we didn't try to push the pace much. In fact she didn't want to run up the small hill to my house, so we just stopped and walked. Then we finished off the run with some hot fudge sundaes from DQ.
Thursday, March 31, 2011
Luke - 6.5
23' w/u, 3000mTT @ 9:45, 13' c/d.
Super hot out! Nearing sixty-five degrees. CELSIUS. Okay actually Fahrenheit, but still, hottest day of the year so far. Unfortunately it was also pretty windy. Splits: 36, 79, 77, 77, 78, 78, 79, 78.
Wednesday, March 30, 2011
Steve -7.9
Track workout with the Flyers. I decided to join in on a ladder workout. 3x400, 2x800, 1x1600, 2x800, 3x400. 400 recovery between each interval. It was a tough workout(4.25 miles total). I started out easy on the 400s and then ran around 6:00 minute/mile pace on the 800s. Ended up running with one other guy for most of the workout. We were a bit too slow to stay with the fast group so it was just me and him. I set the pace pretty much the whole way. It was a bit challenging, but never felt like I was pushing too hard. On the final 400s we ran them a bit hard. Everyone in the group turned the very last one into an anaerobic sprint. I was still a few notches below that, but 78 felt pretty tough.
.9 mile wup in 7:25
3x400 in 1:28, 1:27, 1:27
2x800 in 3:02, 3:00
1200 in 4:39
2x800 in 3:01, 2:59
3x400 in 81, 79.5, 78
1.75 mi cd in 15 min
.9 mile wup in 7:25
3x400 in 1:28, 1:27, 1:27
2x800 in 3:02, 3:00
1200 in 4:39
2x800 in 3:01, 2:59
3x400 in 81, 79.5, 78
1.75 mi cd in 15 min
Luke - 5.5
5.5mi, 45:42 (8:18)
Zack got back from NYC, and hadn't run in a week, so he needed an easy run. I went with him and his friend Sam for a very easy run on Pre's Trail. Felt a lot slower than 8:20 pace.
Tuesday, March 29, 2011
Luke - 8.2
8.2mi, 64:09 (7:49)
Mile loops of 8:09, 7:48, and 7:47, then 6 laps on the track sprinting the straights and floating the bends, then ran to work.
Monday, March 28, 2011
Steve - 5
40:31 (8:08)
First 2.5 in 20:46, second half in 19:45. So I completed my first double in a few years. Finished with a total of 11.75 miles for the day. I'm going to try and do a double every week now. With no run on Sunday, I had to do it this week. I got tons of sleep last night so I feel fine today.
First 2.5 in 20:46, second half in 19:45. So I completed my first double in a few years. Finished with a total of 11.75 miles for the day. I'm going to try and do a double every week now. With no run on Sunday, I had to do it this week. I got tons of sleep last night so I feel fine today.
Luke - 8.75
8.75mi, 72:22 (8:16)
A much-easier-than-yesterday Fox Hollow. Soggy ground still made my legs heavy. 9:31 up, 7:51 down.
Check This Out.
This is dedicated to all of us who don't have the best knees. This article is the bee's knees.
Steve - 6.75
57:48 (8:34)
Ran early in the AM. Plan is to do a double today. We'll see if I actually make it.
Ran early in the AM. Plan is to do a double today. We'll see if I actually make it.
Sunday, March 27, 2011
Luke - 8.75
8.75mi, 56:31 (6:27)
Tried a race effort of Fox Hollow. Was hoping for somewhere around 55 minutes (PR is 56:02). First 1.5mi in 9:07, then got on a very soggy Rexius trail, where I only managed about 6:40 pace. My legs were really heavy after that, and I had the hill to look forward to. Managed 8:11 up, for a halfway split of 29:52, which is pretty much right where I needed to be for a 55. Down took 6:14 (I was hoping for sub-6), and then had to get on Rexius again. It wasn't nearly as soggy as the side I take on the way out, but it was still really soft. Managed 6:20 pace for it, which left me at 48-flat with a mile and a half to go. I knew a sub-8 1.5 miles was pretty much impossible, but I went as fast as I could and managed 8:31, so about 5:40 pace. I think I'll have to wait until summer, when the trails are dry, to break 56.
I used the word "managed" four times in this post. I think that means something.
Saturday, March 26, 2011
Steve - 8.12
70:26 (8:40)
Watched the awesome Butler game called by Gus Johnson then headed out for a nice run in the evening.
Watched the awesome Butler game called by Gus Johnson then headed out for a nice run in the evening.
Friday, March 25, 2011
Luke - 4
4mi, 32:31 (8:07)
Didn't get to running until 10:15...luckily the bark trail is lit until 11. Mile loops of 8:07 and 8:02, then three laps on the track with strides on the straights.
The race I was going to do Sunday morning got cancelled! Well actually moved to November, but same thing. I'm not quite sure what I will do instead; there aren't any other races around here the same day. I might do a spirited assault on Fox Hollow or just a TT on the track.
Steve - 3.1
26:35 (8:34)
Crappy run that I just wanted to get in. Barely even managed 3 miles before Luke like stomach issues.
Crappy run that I just wanted to get in. Barely even managed 3 miles before Luke like stomach issues.
Chris - 4.2
32:50 - 7:49
This was a bit of a shit show of a run, but I did it. My form went to crap about a mile and a half in (or so it felt). I ended up running it faster than I thought I was going to, so that's good. It's been really tough to find time to run, because every day that I have free time I'm either playing basketball or lifting...I don't think my team is going to do another 6 week season after this one ends though, so that will be less of an issue.
Thursday, March 24, 2011
Chris - bball game & lifting
I haven't posted in awhile, so I thought I'd report that I went snowboarding this weekend on Saturday and it destroyed my legs (particularly my quads), I can't remember the last time I was that tired and sore! Also had a basketball game last night which we lost by 2. We had a furious comeback at the end, making 4 three pointers with less than 3 minutes of running clock remaining (I finished with 21 points). Then tonight I went to 24 Hour Fitness after work and lifted with my coworker buddy Nate. Did mostly chest, with some leg press sets mixed in. I plan to run during lunch tomorrow.
Luke - 8.5
Bring In Spring 5k, 1st place, 16:55.
The race was at 6pm, so I got to the park at about 5, registered using the comped entry Zack won last Saturday, and warmed up for about a half hour. The weather was crazy nice, maybe even a little hot. Did some strides ten or fifteen minutes before the start, and as I heard the guy start doing announcements, about five till, I changed into my race shirt--a long-sleeved button-up dress shirt. Didn't feel like wearing a jersey for this one so I decided to have a bit of fun with it. Got to the front of the group of 130 or so people, and away we went.
At the start I went to the front with a guy I have talked to before named Josh Gordon, a runner in his 30s who does a ton of mileage and I think runs about 15-flat. I asked him what he was shooting for today and he said he just wanted to pace it out for a tempo. He asked my goal and I told him I was going 90%, so about 16:40. One other runner was with us, an older guy (in his 40s). The three of us came through the first mile together. I had gone watchless and there wasn't anyone giving times, so I don't know what my split was. It was hard, but I could have gone faster. After the first mile the older guy dropped back a little, and then about a half mile later I pulled ahead of Josh and was alone the rest of the way. No split at 2 miles either, but I'm guessing it was about the same pace, give or take 5 seconds. There were four turns in the final half-mile and at each one I checked behind me to see how much of a lead I had. Probably picked it up slightly with a half-mile to go, and had maybe a 5-second lead, but I think I slowed down the last quarter-mile; definitely didn't kick. I thought I won by two or three seconds, but the results have me at 16:55 and Josh Gordon at 16:56, so I guess he kicked and made it fairly close.
Afterward I cooled down for about twenty minutes and then headed to the Ninkasi tasting room for the post-race beer. Had a pint of Spring Reign, a decent bagel, and a slice of Little Caesar's pizza, which I'm convinced every race in the world should have. Got a second pint from a friend's mom who had walked and graciously donated her pint to me, and then had another two half-pints from her friend and her daughter (my friend), who didn't finish theirs. For winning, I got a sweatshirt (not hooded, but still a good design and quite comfortable), a 22 of Spring Reign, and a comped entry into the Oregon Marathon Relay, which I was already planning on doing.
Overall a successful day (I mentioned the beer, right?) even though the effort felt like my time should have been a bit faster. We'll see how I fare in my next race when I'm going hard and wearing a singlet.
Oh and there's an article here about the race here by the third-place guy, who actually thought I'd come straight from work...
Wednesday, March 23, 2011
Steve - 7.5
59:00 (7:52)
Pouring rain again. I was sure no one would show up at the track so I opted to run inside on the treadmill. Warmed up then banged out a 4 mile tempo. Treadmills suck. Running elitist note: I did more than 4 miles in the same time it took the woman next to me do one.
4 mile tempo on treadmill in 26:56 (6:44 avg: 6:52, 6:52, 6:36, 6:36)
Pouring rain again. I was sure no one would show up at the track so I opted to run inside on the treadmill. Warmed up then banged out a 4 mile tempo. Treadmills suck. Running elitist note: I did more than 4 miles in the same time it took the woman next to me do one.
4 mile tempo on treadmill in 26:56 (6:44 avg: 6:52, 6:52, 6:36, 6:36)
Tuesday, March 22, 2011
Luke - 9
9mi, 71:26 (7:56)
Mile loops of 8:11, 7:48, and 7:44, then six laps on the track sprinting the straights and floating the bends, then mile loops of 8:03, 7:57, and 7:55. Weather was super nice!
Monday, March 21, 2011
Steve - 7.25
60:23 (8:20)
It poured rain here on Sunday night. Something like 4 inches, which is apparently enough to knock out the power in lot of places. My power was out for about 5 hours on Sunday night, preventing me from being able to watch some of the March Madness. I had planned to do a run that night anyway until I realized I wouldn't be able to get hot water for a shower. So I set my alarm the next day for 6 am with the idea of doing an early morning run. My alarm mysteriously never went off so I ran after work instead at Griffith Park. It was flooded in some places but I got in a solid hour of running. I commiserated with my Dad on the phone while running about Michigan's close loss to Duke on Sunday. Duck Fuke.
It poured rain here on Sunday night. Something like 4 inches, which is apparently enough to knock out the power in lot of places. My power was out for about 5 hours on Sunday night, preventing me from being able to watch some of the March Madness. I had planned to do a run that night anyway until I realized I wouldn't be able to get hot water for a shower. So I set my alarm the next day for 6 am with the idea of doing an early morning run. My alarm mysteriously never went off so I ran after work instead at Griffith Park. It was flooded in some places but I got in a solid hour of running. I commiserated with my Dad on the phone while running about Michigan's close loss to Duke on Sunday. Duck Fuke.
Luke - 13
13mi, 1:43:10 (7:56)
Up the butte. Again, stopped my watch at the normal place and hiked the rest of the way to the top. Once I get to know the area a little better I'll hopefully find a good route to the top so I can run the whole way (right now there are some places where I'm stepping up on boulders that I'd probably slip on if I were running).
8:38 up Fox Hollow, 7:26 down. Hands froze a bit on the way back, and stomach hurt the last mile or two, but the run was mostly okay.
James - 2.4
(I'll come back and add the time later, got it written down somewhere.)
Did the usual trail run I've been doing lately, even though a section of it near the beginning had signs reading "Tree felling in progress, KEEP OUT" and "Danger, Tree feeling." I wasn't sure if it was a suggestion or a rule so I went in anyway, dodging friendly men with large machines cutting down our leafy chums. It was like a hike.
I was just now doing some reading for college and whilst doing so I ate the remaining majority of a bag of Buds Best Cookies. They are Oreo rip-offs and rather good too. I wasn't going to finish them all, but then I thought of Lukes profile on here and justified it. That bloody line always makes me hungry.
Did the usual trail run I've been doing lately, even though a section of it near the beginning had signs reading "Tree felling in progress, KEEP OUT" and "Danger, Tree feeling." I wasn't sure if it was a suggestion or a rule so I went in anyway, dodging friendly men with large machines cutting down our leafy chums. It was like a hike.
I was just now doing some reading for college and whilst doing so I ate the remaining majority of a bag of Buds Best Cookies. They are Oreo rip-offs and rather good too. I wasn't going to finish them all, but then I thought of Lukes profile on here and justified it. That bloody line always makes me hungry.
Sunday, March 20, 2011
Saturday, March 19, 2011
Steve - 8.13
70:15 (8:38)
Slowish pace because of running on soft sand/dirt for about 2/3 of this run.
Slowish pace because of running on soft sand/dirt for about 2/3 of this run.
Luke - 6.35
6.35mi, 52:01 (8:11)
Mile loops of 7:50, 7:53, and 7:51 with Zack, then ran to work from there.
Zack - 5.1 (Lucky Clover Trail 5km)
Lucky Clover Trail 5km: 20:24 (6:34) 1st place!
Great course out at Dorris Ranch in Springfield. Mix of graveled dirt, muddy grass through filbert orchards, and forested single-track. I shot out to the front after about 100m and never really had anyone close after that. Won by ~2 min in this low-key race. Splits: 6:06, 6:31, 7:10! (mostly reflecting the terrain). I would estimate this was about 2 min slower than a flat road 5km. Won a comp entry to another race, a goofy green hat, a sweatshirt, and a medal for the effort. Cool feeling being all alone out in front.
Great course out at Dorris Ranch in Springfield. Mix of graveled dirt, muddy grass through filbert orchards, and forested single-track. I shot out to the front after about 100m and never really had anyone close after that. Won by ~2 min in this low-key race. Splits: 6:06, 6:31, 7:10! (mostly reflecting the terrain). I would estimate this was about 2 min slower than a flat road 5km. Won a comp entry to another race, a goofy green hat, a sweatshirt, and a medal for the effort. Cool feeling being all alone out in front.
Thursday, March 17, 2011
Luke - 5.5
5.5mi, 43:32 (7:54)
23' w/u, 1500m TT @ 4:30, 16' c/d.
Didn't take splits. Uh, felt okay I guess? Not spectacular but certainly fine. A 4:30 1500 is equivalent to a 4:51 or 4:52 mile, according to the official IAAF conversion factor of 1.08...just FYI.
Wednesday, March 16, 2011
Luke - 8.8
8.8mi, 67:55 (7:43)
Fox Hollow with Zack. The trails were the soggiest I've ever seen them. On the way out there was a double rainbow, with the front rainbow being insanely bright and clear. It was raining at points, but the sky was half blue. Stomach felt absolutely terrible so I took a pit stop at the base of the hill. Felt great after and went up in 7:58. Down in 7:35 and had to take another pit stop at the bottom. The way back was pretty good, we were getting down to 6:40 pace, even over some formidable sogginess. Overall, everything felt good except my stomach.
Tuesday, March 15, 2011
Luke - 5
5mi, 38:36 (7:43)
24' w/u; 3x800m, 200r @ 2:40, 2:38, 2:37; 4' c/d.
Another bullshit weather day in Eugene. This is what weather.com said when I left:
It was sprinkling, there was a slight breeze, and felt like it was mid- to high-40ºs. Then I started running and it got worse and worse, until by the time I got to the track it was pouring, the wind was awful, and it felt like 38º or so. I cut the rest down to 200 instead of 400, did 3 hard, and went straight home. Also my stomach was hurting.
Steve - 7.3
I wanted to get in a tempo run this week early in the morning because I am heading out to Vegas on Wednesday night and I am going to miss my track workout. So I met up with a friend and ran about a 4.6 mile tempo around 6:41 pace. It was on a loop course that is about a mile on dirt. I'm pretty happy with the time considering that. We'll see if I can get another run in tomorrow morning..
1.3 wup in 11:06
4.6 mi in 30:44 (6:41)
1.4 cd in 11:38
1.3 wup in 11:06
4.6 mi in 30:44 (6:41)
1.4 cd in 11:38
Monday, March 14, 2011
A Basketball Thing! Participate!
Okay March Madness is here and all of us (except the kooky Floridians) love basketball, so let's all do a friendly bracket-competition. I expect 100% participation, even from kooks!
Here's how to do it:
-Go here and fill out a bracket.
-When you're done making your picks, enter the score you predict for the final, tick the box under Submit so you can win $10k for being smart, and then hit Submit.
-On the next page, hit Register (unless you're a seasoned pro like me and already have an account).
-Fill out the crap it makes you fill out, and make sure to uncheck the boxes on the third page that allow them to send you spamcrap.
-Once you are met with the run-on message "Congratulations your picks have been saved!" click Create or Join a Group.
-In the search box, start typing "Some Running." and click on that name when it comes up.
-On the next page, type "mileage" into the password field, and hit Join This Group.
-You're done! If you want to make more brackets and put them in our group, go ahead.
James - 3
29:51
Can't exactly remember the seconds but think that's right. This was on Thursday but I took a few days to update.
Whilst unimpressive on the treadmill or compared to any of you, this was outside and only my second run since getting better. I was going so slow it was practically a walk on the return leg - that ever happen to any of you? But I didn't let it become a walk. I literally collapsed on the grass besides the trail for about 2 minutes when I was done and felt substantial pains for a time afterwords. A woman sat on a nearby bench looking at me and offering no concern. Brilliant!
Can't exactly remember the seconds but think that's right. This was on Thursday but I took a few days to update.
Whilst unimpressive on the treadmill or compared to any of you, this was outside and only my second run since getting better. I was going so slow it was practically a walk on the return leg - that ever happen to any of you? But I didn't let it become a walk. I literally collapsed on the grass besides the trail for about 2 minutes when I was done and felt substantial pains for a time afterwords. A woman sat on a nearby bench looking at me and offering no concern. Brilliant!
Luke - 14.5
14.5mi, 2:08:58 (8:53)
For my birthday I wanted a nice epic run, so from work I headed up to the hills like last week. Unlike last week, however, this morning I took the turnoff that goes up to the butte. I stopped my watch at the place I usually turn around and hiked/boulder-scrambled the rest of the way to the very top. There's a pretty good view from where I usually turn around, but from the top the view is insane. It's the highest point in at least a ten-mile radius, so you get 360º of being able to see a long way out. I gave a cooee at the top and then headed down, over a couple trails that were covered in tree bits from yesterday's storm. A couple miles from home my legs started feeling it, probably in part because I was quite hungry. When I got home I ate five large cinnamon rolls to make up for the deficit.
Sunday, March 13, 2011
Luke - 9.25
24' w/u; 3x4x400m, 200/400r; 15' c/d.
When I woke up it looked like it was hurricaning outside. The tree in front of my neighbor's house was reduced to a one foot stump (3"-4" diameter). Just awful conditions. So just doing this workout is enough; the times don't matter. If you're morbidly curious you can highlight this to see them: 82, 87, 84, 89 / 90, 90, 86, 86 / 93, 90, 89, 91.
About halfway through my cooldown the wind and rain both stopped.
Steve - 9.5
77:03 (8:07)
4 miles in 34:11, 4 miles in 31:01, 1.5 in 11:51. Did this run on bark at MB trail. I didn't close as well as yesterday, but I had a 4 mile surge in 31:01 that was solid.
4 miles in 34:11, 4 miles in 31:01, 1.5 in 11:51. Did this run on bark at MB trail. I didn't close as well as yesterday, but I had a 4 mile surge in 31:01 that was solid.
Saturday, March 12, 2011
Steve - 9
71:43 (7:58)
I just watched the Pac 10 Tournament final. I recorded it when I noticed Gus Johnson was calling the game. Boy am I glad I did that. What a finish! Nothing more exciting than watching a game with a buzzer beater and Gus Johnson on the mike. Also, I ran this morning and got in a solid 9 miles. Last mile in 7:17. Saw a really hot girl on the run that one of you single guys should marry or something like that.
I just watched the Pac 10 Tournament final. I recorded it when I noticed Gus Johnson was calling the game. Boy am I glad I did that. What a finish! Nothing more exciting than watching a game with a buzzer beater and Gus Johnson on the mike. Also, I ran this morning and got in a solid 9 miles. Last mile in 7:17. Saw a really hot girl on the run that one of you single guys should marry or something like that.
Friday, March 11, 2011
Luke - 6.5
22' w/u, 3000m @ 9:44, 14' c/d.
Time trial on the track. Splits: 76, 77, 77, 78, 77, 78, 79, 38. I was right about where I wanted to be...didn't feel great, but didn't feel too bad either. The wind was going, especially by the end, so it was whatever the opposite of wind-aided is. Wind-hindered. Windered.
On my warmup I passed a couple and heard the woman say, "...for Christmas, they each got a case of incandescent lightbulbs." So my question for you is: ...the fuck?
Thursday, March 10, 2011
Luke - 8.75
8.75mi, 73:26 (8:23)
Fox Hollow with Zack. Went pretty late, so he took a flashlight and I took a headlamp. 8:43 up, then a very cautious 9:46 down. Weather was quite nice. Stopped at the top and turned off our lights and could see the stars and hear an owl, it was pretty cool.
Chris - 2.75
24:07 - 8:46 pace
Ran with Jeeni during lunch. I had a basketball game last night so we probably ran a little slower pace. It was raining during the first part of the run, but wasn't too bothersome. Much easier to not concentrate on getting soaked when you have someone to chat with!
Zack - 8.75
73:34 (8:24)
Back to back Fox Hollow, this time with Luke and 12 min faster. This was more in my comfort zone. We waited for it to be dark then winded our way down the trails equipped with my flashlight and Luke's headlamp. Cruised up (#9) in a fast 8:54 for the conditions, down in 9:44 being very careful.
Back to back Fox Hollow, this time with Luke and 12 min faster. This was more in my comfort zone. We waited for it to be dark then winded our way down the trails equipped with my flashlight and Luke's headlamp. Cruised up (#9) in a fast 8:54 for the conditions, down in 9:44 being very careful.
Wednesday, March 9, 2011
Steve - 7
Track workout with the Flyers. Opted to do a 4 mile tempo run instead. My goal was to run 6:40ish pace. I was running with a fellow Flyer and he picked it up in the final 2 miles. I let him go a bit but I sped up as well. Closed the final lap in 1:30. Splits below. I'm going to guess that this is the fastest 4 mile tempo I have done. Not sure how meaningful that is. The effort was comfortably hard. It definitely would have been tough to keep those paces in the final 2 miles going solo. I did push a bit on the last 400. I'm planning on running a 5k on April 3 in Carlsbad. It's a pretty badass race. It's really competitive and typically has an elite field. It should be a great opportunity for me to get close to my 5k pr of 18:17 or maybe even surpass it. I'd be happy with close to 18:30.
2 mi 17:56 wup
4 mi tempo in 26:13 (6:39, 6:40, 6:32, 6:22) Avg: 6:33/mile
1 mi 9:44 cd
2 mi 17:56 wup
4 mi tempo in 26:13 (6:39, 6:40, 6:32, 6:22) Avg: 6:33/mile
1 mi 9:44 cd
Luke - 4.75
24' w/u; 2x1000m, 400r: 3:34, 3:44; 4' c/d.
Was going to do 4, but I felt like crap. Part of it was that I ate too much too close to the run, and part of it was the tough run yesterday.
Zack - 8.75
85:00 (9:42)
Fox Hollow with Sam right before it was dark. Incredibly slow pace but an honest effort towards the top of the climb. Uphill (#8) in 10:04, downhill in 10:03? Haha.
Fox Hollow with Sam right before it was dark. Incredibly slow pace but an honest effort towards the top of the climb. Uphill (#8) in 10:04, downhill in 10:03? Haha.
Tuesday, March 8, 2011
Luke - 13
13mi, 92:07 (7:05)
Killed the butte. I was going to run it yesterday afternoon but I woke up too late to run at all. I decided to push back my schedule a day (it'll get back to normal on Saturday), so this afternoon I hadn't run since a very short run early yesterday morning. I felt good right from the start and decided to go with it. 8:15 up Fox Hollow. 51:49 at the top, and took a pit stop. Wanted to run 42:15 (6:30 pace) for the way back, but a few minutes later I got confused and thought I was trying for 41:15, and then a bit later I knew I had been at 51:xx at the top so I figured I should shoot for 93-flat overall so that I'd be near 41:30. Anyway, bombed down the hill...6:15 down Fox Hollow. Stomach started hurting a bit halfway down it; it came and went for the rest of the run. Rexius was real muddy but I hit a few splits of about 98 and then a couple around 92. At a mile and a half to go I knew 9:40 would get me under 93:00...hit 8:59 instead. Woo.
Zack - 6.25
46:40 (7:28)
Feeling very sluggish but made it out to Amazon at 8:30PM. Progression run with last lap as a cooldown on very sloppy trail. Mile splits: 7:58, 7:34, 7:01, 6:28, 8:08.
Feeling very sluggish but made it out to Amazon at 8:30PM. Progression run with last lap as a cooldown on very sloppy trail. Mile splits: 7:58, 7:34, 7:01, 6:28, 8:08.
Monday, March 7, 2011
Steve - 7
57:09 (8:09)
Ran at 6 am in the morning. Was meeting a new running partner that Luke may or may not be marrying at some point.
Ran at 6 am in the morning. Was meeting a new running partner that Luke may or may not be marrying at some point.
Sunday, March 6, 2011
Steve - 7.07
66:06 (9:20)
I wanted to do my usual long run early in the morning but ended up sleeping in and then ran out of time to do it. I finally got around to running at night and I did a real easy 7. Slightly more than half on dirt/sand, so the pace was pretty slow. I knew I was running the next day early in the morning so I didnt want to overdo it.
I wanted to do my usual long run early in the morning but ended up sleeping in and then ran out of time to do it. I finally got around to running at night and I did a real easy 7. Slightly more than half on dirt/sand, so the pace was pretty slow. I knew I was running the next day early in the morning so I didnt want to overdo it.
Zack - 6.4
48:21 (7:33)
Pre's Trail in the late afternoon. Nice moderate pace, lovely skies around the River.
Pre's Trail in the late afternoon. Nice moderate pace, lovely skies around the River.
Luke - 9.25
23' w/u; 3x4x400m, 200/400r: 72, 72, 72, 71 / 70, 70, 72, 70 / 71, 69, 69, 68; 16' c/d.
Felt pretty good from the outset. Wanted to start at 72 and hold it there, then have the last four be a bit faster...accomplished that and more. cf. Last week.
Weekly Mileage Totals, 2/27-3/5
Luke - 63.8 (8)
Zack - 42.85 (7)
Zack - 42.85 (7)
Steve - 29.48 (4)
Chris - 9.2 (2)
James - 2.4 (1)
Saturday, March 5, 2011
Zack - 6.65
48:54 (7:21)
Beautiful afternoon run, Wu out to Amazon (on the road), 3+mi tempo with Luke in 19:58 (6:35/mi) and cooldown. Progressed from ~7min pace to low 6 min/mi pace and felt smooth.
Beautiful afternoon run, Wu out to Amazon (on the road), 3+mi tempo with Luke in 19:58 (6:35/mi) and cooldown. Progressed from ~7min pace to low 6 min/mi pace and felt smooth.
Luke - 6.65
6.65mi, 48:54 (7:21)
15:35 easy, 3+mi @ 19:58 (6:35 pace), 13:19 easy. The faster portion was an acceleration from ~7:00 pace to ~6:00 pace. Would have been slightly shorter but we took a wrong turn. Great weather. This was with Zack.
Chris - 6.3
58:25 - 9:16 pace
Did this run with Jeeni, starting from her apartment complex in Lake Oswego. She actually lives in the same complex that I did a few years ago, so it was fun to be back on my old stomping grounds. I had no idea how I was going to feel doing this distance since I haven't done a route this long since October. We just did the old out & back route I used to do that goes past my old high school. We modified the route to run through the HS grounds looking for a water fountain, with no success. I think I felt a little better than her toward the end, she said her legs were getting sluggish on the way back. Apparently basketball does help a bit with staying in decent running shape! I know we didn't run a particularly quick pace, but hey 6 miles is 6 miles right? I need to start running more regularly though. I'm doing another 6 week basketball season with the guys I work with, so I don't want to be way behind her in marathon training by the time I'm done playing in bball leagues for the year.
splits: 30:30 - 27:54
Steve - 7.8
63:05 (8:05)
Another run through my neighborhood. I did the old industrial route I used to do a lot. I ran along this dirt/sand for a few miles and then did the little hilly trail down to the beach. Legs didnt feel great cuz I did this run a bit fast, considering its on really slow dirt and sand in some points. L
Another run through my neighborhood. I did the old industrial route I used to do a lot. I ran along this dirt/sand for a few miles and then did the little hilly trail down to the beach. Legs didnt feel great cuz I did this run a bit fast, considering its on really slow dirt and sand in some points. L
Friday, March 4, 2011
Luke - 4.25
4.25mi, 35:55 (8:27)
Mile loops of 8:31, 8:20, and 8:33, with Zack. Felt like shit the whole time and for a bit after.
James - 2.4
22:00
305 calories (apparently)
It's been two weeks. Alison and I have had the flu (or at least, she has. I have had something that is 'flu-like' based upon the fact that she actually went to a doctor and the doctor told her she had actual flu, and I've been feeling similar to her). I think we're on the way out of the chasm now though. I feel better after this run. For inspiration, I thought of Jane Lane, Daria's best friend who runs (any of you guys like Daria?) Alison got me the box set for my birthday a few weeks ago and I watched some before leaving.
Ran on the trail in the sun even though winter is pretty much over.
305 calories (apparently)
It's been two weeks. Alison and I have had the flu (or at least, she has. I have had something that is 'flu-like' based upon the fact that she actually went to a doctor and the doctor told her she had actual flu, and I've been feeling similar to her). I think we're on the way out of the chasm now though. I feel better after this run. For inspiration, I thought of Jane Lane, Daria's best friend who runs (any of you guys like Daria?) Alison got me the box set for my birthday a few weeks ago and I watched some before leaving.
Ran on the trail in the sun even though winter is pretty much over.
Thursday, March 3, 2011
Steve - 5
42:34 (8:30)
I really wanted to get in a run on Tuesday or Thursday this week. Those are my two toughest days of the week. I have class after work until 9:30. So my choice is to run very early or very late. Well I couldn't do early, so I ended up doing late, thanks partially to the encouragements of one Bill Rodgers via Luke Vaughn:
"The most difficult part, when you decide to make running a part of your life style, is the basic initial commitment. Everybody says, 'I don't have the time.' It's up to you to say, 'I do have the time.' For me, beginning to run when I was a student was an ideal situation. However, I've also trained as much as 130 miles per week during periods when I worked a full-time job. It ultimately becomes second nature. It becomes a habit, a routine part of your daily life."
So I ended up doing about 5 miles in the darkness at Griffith Park. Didn't feel great but I got the miles in.
I really wanted to get in a run on Tuesday or Thursday this week. Those are my two toughest days of the week. I have class after work until 9:30. So my choice is to run very early or very late. Well I couldn't do early, so I ended up doing late, thanks partially to the encouragements of one Bill Rodgers via Luke Vaughn:
"The most difficult part, when you decide to make running a part of your life style, is the basic initial commitment. Everybody says, 'I don't have the time.' It's up to you to say, 'I do have the time.' For me, beginning to run when I was a student was an ideal situation. However, I've also trained as much as 130 miles per week during periods when I worked a full-time job. It ultimately becomes second nature. It becomes a habit, a routine part of your daily life."
So I ended up doing about 5 miles in the darkness at Griffith Park. Didn't feel great but I got the miles in.
Luke - 7.75
24' w/u; 5000m TT @ 3/4 effort: 17:27 (39, 86, 83, 84, 84, 84, 83, 84, 85, 83, 80, 82, 84); 16' c/d.
Wasn't really sure what 3/4 effort meant, so I kind of went by feel...could have gone faster, but I definitely put in a good effort.
Wednesday, March 2, 2011
Steve - 6.68
Workout with the Flyers. I wanted to do a 5k TT in 19 or under. It was cold and rainy and I had a group of 3 other guys willing to run with me on the track. Only problem was my stomach muscle thing flared up and I decided to bail out after 2400 meters. After about 800 meters it really started bothering me and I toughed it out for awhile. The effort I was expending was getting higher and higher and the times were getting slower and slower. After about 5-6 minutes, I decided to do a 3200 in a tempo effort and that went better. I need to really strengthen my core and do more stretching for my groin because that seems to be the trigger for the issue.
1.68 mi 14:58 wup
2400 in 9:44 (6:21, 3:23)
3200 in 13:07 (6:35, 6:32)
1.5 mi 13:25 cd
1.68 mi 14:58 wup
2400 in 9:44 (6:21, 3:23)
3200 in 13:07 (6:35, 6:32)
1.5 mi 13:25 cd
Zack - 12
1:46:01 (8:50)
0600 hrs, Luke picked me up in the cab. We ran home from Wetlands via Chambers, Crest Blvd, Blanton Rd. Ran Ridgeline from the start to Fox Hollow and then proceeded home via the normal route. Driving rain and wind to start, yet fairly warm. By the end we were pretty tired and super hazy. Incredibly tough route despite our pedestrian average pace.
0600 hrs, Luke picked me up in the cab. We ran home from Wetlands via Chambers, Crest Blvd, Blanton Rd. Ran Ridgeline from the start to Fox Hollow and then proceeded home via the normal route. Driving rain and wind to start, yet fairly warm. By the end we were pretty tired and super hazy. Incredibly tough route despite our pedestrian average pace.
Luke - 12
12mi, 1:46:05 (8:50)
Last night Zack and I were discussing whether we wanted to run Fox Hollow in the morning or the evening, and I said there was also the option of me picking him up in my taxi at 6am and driving to where I drop the cab off and running the long, hard, fun way home. To my surprise he said "Let's go for it," so we did. Wind and rain accompanied us from the 6:15am start, which of course is a mile of relative flat followed by five miles of uphill. We took it pretty easy, but that doesn't mean it was easy. We stopped for Zack to tie his shoe and have a GU (poetry!) about a mile from the top, which served to stiffen our legs up a bit. My stomach started hurting at about halfway, but it got a bit better after a pit-stop. 7:52 down Fox Hollow. A mile or two from the end, the endorphins were getting us drunk, me especially. I got the giggles about a quarter-mile from home and had a tough time going on.
This is definitely a tough run, and Zack can now appreciate just how tough it is. A good start to my weekend, and all finished before 8:15am.
Tuesday, March 1, 2011
Zack - 6.4
48:39 (7:36)
Long loop of Pre's on a perfect late afternoon with surprising sun and warm weather. Felt really good.
Long loop of Pre's on a perfect late afternoon with surprising sun and warm weather. Felt really good.
Chris - 2.9
20:10 - 6:57 pace
I'm not sure if I believe we ran this fast, but we did stop a couple times to stretch and for lights...so maybe it's possible. I was originally going to run during lunch today with Jeeni but she had some family stuff come up and went home early. I ran with Matt and Jeff instead, and felt super slow and out of shape. Was able to turn on the speed a bit on the way back though, and get a good hard sprint into the finish.
Luke - 8
8mi, 59:39 (7:27)
24' w/u; 3x1500m, 500r: 4:56, 4:57, 4:55; 15' c/d.
While yesterday's weather was miserable, today's was mid-50ºs and sunny. I ran the repeats on Amazon because the high school track team was all over the track. Definitely happy with the times, especially on somewhat soggy bark.
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